Documents, Fitness Challenge Weekly

Workout 1 – Lower Body & Abs

Hello Everyone,

Welcome to the no weights needed workout program that I developed for some of my clients with certain mobility problems and trying to strengthen the muscles causing it.



Triset: 3 x 12-15 reps without stopping

  1. Squat
  2. Squat Jump/lift off ( or lift off meaning push through your toes)
  3. Drop Squat Hold 5 sec

30 sec rest between each set – NO MORE

Triset:: 3 x 15 reps MUST DO!!

  1. Jump Up Lateral Side Lunge Or Raised Knee Lateral Side Lunge
  2. Skaters or 1 leg Split Squat
  3. Single Leg Modified Donkey Kick (Standing Position)

20 sec rest between each set – NO MORE

Superset: 2 x 12 reps MUST DO!!!

  1. Single Leg Split Squat Or Single Leg Romanian Dead Lift (toe touch)
  2. Single Leg Hip Thruster (with or without chair)

10 sec rest – NO MORE!!

Finisher Core: 2 x 12 reps of each exercise

  1. Hip Up Crunch to Flutter Kicks with log roll into reverse flutter kicks!

Good luck! You’ll need it!